2

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How do you measure your daily fat intake?

Answered on August 19, 2014
Created January 12, 2012 at 5:51 PM

I am new to the Paleo Diet, My husband and I just started it. My question is, how do you measure your daily fat intake? I can easily see how much vegetables I am eating, Meat, etc...but the fat part is where I wonder. I use coconut oil, butter, olive oil, meat grease, and avocado oil on my meals - but I am just unsure if I am using enough. HELP!

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 13, 2012
at 10:31 AM

Most of my oils do however.

35ba1f50dad25c85ac1aa2599fe5c5cb

(2485)

on January 12, 2012
at 08:18 PM

"Look at the nutritional data that comes with the food" Whaaaa? Most of the food I buy now doesn't have any nutritional data attached.

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on January 12, 2012
at 07:52 PM

Molly, you could track your food intake on FatSecret, or use Cron-o-meter, or FitDay, or MyPlan at forum.lowcarber.org I did that for a while until I learned which foods in my food plan contained how much of what. I now use the list at the back of Dr. Richard MacKarness' book, Eat Fat and Grow Slim, which I bought through abebooks. All the best to you!

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4 Answers

1
Ca1150430b1904659742ce2cad621c7d

(12540)

on January 12, 2012
at 06:11 PM

I am an obese 49 year old female, who has lost ~175 lbs in the past three years.

I don't measure. I eat slowly, putting my utensil down between bites so I don't wolf my food (yes, it's really awkward at first, but eventually, you naturally reduce your pace, then you don't have to actually SET the fork/spoon down... you start to just pause naturally between bites). I eat for 15 minutes, very slowly, then pause for a full 5-10 minutes before continuing to eat. While I'm 'paused', I listen to my body and see whether it feels sated. If so, I stop eating. If not, I'll eat for a few more minutes, pause again, and see what it's saying to me.

After a few months of this, I broke down and did an analysis for a week using FitDay and found that I was getting 70-75% of my calories from fat... but that I had naturally regulated my calorie intake to around 1175 calories a day, averaged over a week -- which seems to work out just right for me to steadily but continuously lower my weight (I'm obese, and my body, with good nourishment, seems to have figured out that I need to burn off some of my stored fat). My step-daughter, who is VERY thin, naturally gets hungry more often and eats more. She came in at around 1600 calories a day (she's thin, but not very active, since she's an illustrator by trade).

I think my point is that I don't obsess about macronutrient percentages, calories, grams, etc., but my body seems to have been able to indicate the right macronutrient levels for me.

0
D5a4ff096a452a84a772efa0e6bc626e

(2486)

on January 12, 2012
at 07:31 PM

As a newbie, I used my actual measuring spoon to dose out cooking oils. If I was unsure how much grease was left in the pan between searing meat and adding veggies, I poured it off into a bowl and used the spoons to verify. A scale can work similarly; nutritional data should give you each serving listed in grams, and then do the math from there.

But the true solution is, once you get a general idea, ignore the nutrition data most of the time and focus on how you feel.

0
Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 12, 2012
at 07:04 PM

Look at the nutritional data that comes with the food, look online at meal plans and the like, realise it's probably more than you think, and don't worry about it. I realise it helps build confidence to look at the numbers for some people, so for sure look things up and maybe be really careful and measure how much oil you add etc. for a time. But your guide to whether you are eating enough comes once you learn to trust and understand your body's signals. If you stick to good paleoish foods then there's not much risk of overeating.

If you don't avoid fat then what comes with the meat - and what you cook it in (if you drink that off the plate) - will get you in the right ballpark. If we needed to measure things exactly we'd've never survived this long.

35ba1f50dad25c85ac1aa2599fe5c5cb

(2485)

on January 12, 2012
at 08:18 PM

"Look at the nutritional data that comes with the food" Whaaaa? Most of the food I buy now doesn't have any nutritional data attached.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 13, 2012
at 10:31 AM

Most of my oils do however.

0
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 12, 2012
at 06:07 PM

I don't measure. I probably fall somewhere in the middle on fat consumption.

Everything I eat has enough--generously enough--to make the protein go down smoothly and taste yummy. I buy fatty beef/bacon, I eat poultry skin, I use olive oil on green salads. I melt lots of butter/animal fat on veggies and I make home-made yogurt that is 3/4 whole milk and 1/4 heavy cream.

I don't eat fat alone or for it's own sake. I don't need to as my skin/hair/etc. are happy with the above approach.

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